Open WOD 16.3: Check out the video demo above and the movement standards for all divisions here.
Same schedule for Saturday — gym opens at 8:45AM, Athletes Briefing at 9:10AM. This is a short workout so we should be able to get through things a little more quickly this week! If you are doing the Open WOD, do try to make it on Saturday! Otherwise, make-ups may again be performed during Sunday Open Gym or regular classes on Monday.
Skills
16.3 Prep!
Bar Muscle-Ups
Jumping Chest-to-Bar Pullups
Conditioning
3 Rounds:
2:00 Row for Max Calories
1:00 Rest
OPTIONAL: Bike for Max Calories for 1 or more rounds (note in comments which round(s))
Record calories for each round (start over at 0 each time)
POST-WOD MOBILITY (6 mins):
1 min Downward Dog
1 min Pigeon (each side)
1 min Samson Stretch (each side)
1 min Downward Dog